Yuav ua li cas America thiaj ua rau koj rog

Zoo Siab

• Ntsuam xyuas rau

Cov pej xeem hauv Teb Chaws Asmeskas tau loj hlob, thiab yog ib tus neeg Amelikas. Thiab tsis txhob nrhiav kev nplij siab los ntawm kev sib tsoo txhua lub sijhawm sai sai: Rau caum-peb feem pua ​​​​ntawm cov txiv neej thiab 55 feem pua ​​​​ntawm cov poj niam uas muaj hnub nyoog 25 xyoos dhau los, hais tias cov kws tshawb fawb ntawm Tufts University hauv Boston, thiab ze li ntawm ib feem peb yog rog (uas txhais tau tias lawv tsawg kawg yog 30 feem pua ​​ntawm lawv qhov hnyav tagnrho). Peb lub teb chaws qhov hnyav qhov teeb meem yog nrawm mus txog Pillsbury Doughboy proportions.

"Nws yeej yog tus kabmob kis," tswj hwm tus kws tshaj lij kev rog rog James O. Hill, Ph.D., tus thawj coj ntawm Lub Chaw Pabcuam Tib Neeg ntawm University of Colorado Health Science Center hauv Denver. "Yog tias rog dhau yog kab mob sib kis, peb yuav tau tsa lub tebchaws. Peb yuav tau tshaj tawm lub xeev xwm txheej ceev."

Peb tuaj yeem tso qhov kev liam rau qhov o ntawm lub xeev no ntawm peb txoj kev coj noj coj ua yooj yim, Hill hais. Peb tau txais kev nyob ntsiag to uas peb txhua tus tawm ntawm peb lub rooj zaum tsuas yog tau txais lwm qhov kev pab ntawm qee yam qab-feem ntau nrog cov rog thiab qab zib ntxiv rau kev lag luam khoom noj khoom haus txhawb kom muaj kev nruj. Cov kws tshawb fawb liam tias qhov ua rau muaj calorie tsis txaus rau feem ntau ntawm peb qhov hnyav nce.

Pib xyoo 1980s, raws li phau ntawv xov xwm Science, kev lees paub ntawm kev hloov kho tshiab-suav nrog khoos phis tawj, tswj chaw taws teeb, ntau lub tsheb muaj tswv, ntau tus neeg nce ntaiv thiab shuttles-suav nrog qhov tsis tau pom dua los ntawm cov zaub mov pheej yig los tsim cov pejxeem uas txav tsawg dua thiab noj. ntxiv "Tsuas yog qee tus neeg muaj hmoo uas tsis tau nce qhov hnyav txawm lawv ua dab tsi, koj tsis tuaj yeem ua neej nyob niaj hnub no hauv peb lub zej zog thiab tswj hwm qhov hnyav ib txwm," Hill hais. "Ib puag ncig yuav tau txais koj."

Nws yuav siv sij hawm txiav txim siab saib cov kab lis kev cai uas xav kom koj nyob ntsiag to, zaum thiab noj. Txhawm rau tswj hwm koj qhov kev txiav txim siab, nws pab kom paub tias kev lag luam khoom noj khoom haus tswj hwm thiab tau txais txiaj ntsig los ntawm koj qhov kev ntshaw thiab ua li cas lub zej zog tsis cuam tshuam txog kev ua neej nquag. Nov yog txoj hauv kev uas koj ib puag ncig ua rau koj rog-thiab yuav rov tawm tsam li cas. Kev paub, tom qab tag nrho, yog lub zog. --M.E.S.

Vim li cas peb thiaj tsis txav mus

Xyoo 1880 - xav tias "Lub Tsev Me ntawm Prairie" - thiab koj xav tau ice cream. Qee lub sij hawm lub caij ntuj no dhau los, koj tau coj koj tus nees thiab tsheb mus rau hauv lub pas dej hauv zos thiab siv ib hnub sau cov dej khov. Koj nqa lawv mus rau lub tsev dej khov thiab khaws cia hauv qab ntoo sawdust. Tam sim no koj plua plav tawm ntawm cov dej khov, txiav qee cov chips thiab ntxiv rau hauv cov dej khov ua ke nrog ntsev thiab cov sib tov sib xyaw uas koj tau ua tom qab pub mis rau koj tus hlub Bessie. Koj pib tig lub crank ntawm churn. Koj txhais tes pib hlawv. Koj churn thiab churn ib co ntxiv. Thaum kawg, koj muaj koj ice cream. Ceev nrooj mus rau hnub no. Xav tau koj li Haagen-Dazs kho? Barbara J. Moore, Ph.D., tus thawj tswj hwm ntawm ShapeUp America hais tias "Koj tsuas yog mus rau hauv koj lub tsheb thiab tsav mus rau lub khw muag khoom noj thiab yuav ib nrab-nkas loos," hais tias Barbara J. Moore, Ph.D., tus thawj tswj hwm ntawm ShapeUp America! Tom qab ntawd koj plunk koj tus kheej hauv lub rooj zaum, chaw taws teeb tswj tau yooj yim, thiab noj ib nrab tub.

Loj thiab loj dua

Tsis nco qab txog Generation X. Peb tau zoo ntawm peb txoj hauv kev los ua Generation XL. Kev nce qib hauv thev naus laus zis tau tsim kho lub dag zog los ntawm txhua yam. Peb tsav tsheb mus rau tom chaw haujlwm, zaum ntawm lub computer ntau teev, xaj khoom noj thiab tsav tsheb mus rau tom lub khw muag khoom yooj yim kom yuav ntawv xov xwm. Peb nyuam qhuav yuav tsum tau tsa ntiv tes, tsawg dua 50-phaus thaiv cov dej khov. "Muaj txawm tias qhov chaw taws teeb tswj chaw taws teeb!" Hill qw.

Thiab yog tias peb tseem tsis tau tub nkeeg li uas peb xaj txhua yam ntawm peb cov zaub mov thiab kev pabcuam online, ntau ntawm peb tam sim no tuaj yeem ua txhua yam peb ua haujlwm hauv ib lub khw muag khoom. "Thiab, tom qab ntawd, tib neeg tsav tsheb ncig 10 feeb kom tau chaw nres tsheb ze ntawm lub qhov rooj," xav tsis thoob James Anderson, MD, kws tshaj lij kev rog ntawm University of Kentucky ntawm Lexington.

Cov ntawm koj txog yuav tsum tsis txhob nyeem ntawv vim tias koj teev koj li tsib zaug hauv ib lub lis piam ntawm tus ntaiv nce toj tsis tawm ntawm tus nuv. Tsoomfwv Meskas Lub Chaw Tiv Thaiv thiab Tiv Thaiv Kab Mob (CDC) hais tias tsuas yog 10 feem pua ​​ntawm cov neeg laus tau txais kev tawm dag zog txaus los ntawm kev tawm dag zog, uas txhais tau tias txawm tias ib teev nyob ntawm chav dhia ua si yuav tsis txaus los khaws cov phaus ntxiv.

Tias yog vim peb cov chaw taws teeb tswj hwm, nas lub computer thiab tsheb loj-txawm tias lub zog tswj thiab lub qhov rais fais fab hauv peb lub tsheb-tau txuag peb ntau ntau calories. Xav txog nws: Yog tias koj tsav tsheb mus ua haujlwm tsis siv tsheb ciav hlau thiab tshem tawm 10-feeb taug kev mus rau qhov chaw nres tsheb txhua txoj kev, koj hlawv txog 90 calories tsawg dua hauv ib hnub, uas tuaj yeem ntxiv txog 6 phaus ntawm lub cev rog dhau 10 xyoo lub sij hawm. Siv lub xov tooj nqa tau, uas txhais tau tias koj tsis tas yuav khiav los hu xov tooj, thiab koj tuaj yeem tsoo ntawm ob mus rau peb phaus hauv ib xyoos, suav Patricia Eisenman, Ph.D., tus thawj coj ntawm lub tuam tsev ua haujlwm qoj ib ce thiab ncaws pob science ntawm University of Utah hauv Salt Lake City.

Steven N. Blair, P.E.D., tus kws kho mob loj ntawm US Surgeon General's 1996 Report on Physical Activity, kwv yees tias peb siv li 800 calories tsawg dua ib hnub twg - xav txog ob daim ntawm New York-style cheesecake - dua li peb cov niam txiv tau ua. Yog li txawm tias koj tab tom khiav rau mais ib hnub, tsuas yog li ntawm 600-700 calories koj tau hnia zoo. Qhov ntxiv 100-200 calories hauv ib hnub uas koj tsis tau hlawv tuaj yeem txhais rau ntxiv 10-20 phaus ib xyoos.

Lub zog tsis hloov pauv

Hauv peb kev tiv thaiv, nws yuav luag zoo li cov kab lis kev cai xav kom peb rog. Lub siab kom tsis muaj zog pib thaum ntxov. Tsawg dua li ib feem peb ntawm cov menyuam yaus uas nyob tsis pub dhau ib mais ntawm lub tsev kawm ntawv tau mus ko taw, thaum lub sijhawm so thiab kev kawm lub cev muaj txiaj ntsig zoo tau dhau los ua qub txeeg qub teg ntawm cov hnub qub zoo. Thaum muab chav kawm PE, feem ntau lawv tau coj los ntawm cov kws qhia tsis tau qhia thiab tsis tshua muaj kev cuam tshuam ntau yam. Qhov tsis zoo, qee qhov tsis tsom mus rau kev lom zem ntawm kev txav mus los lossis qhia menyuam yaus cov txuj ci lub cev.

Coob leej ntawm peb, menyuam yaus thiab cov laus, tseem siv sijhawm ntau dua saib TV thiab yeeb yaj kiab lossis ua si hauv tshuab computer thiab computer. Ib txoj kev tshawb nrhiav pom tias tus tub hluas txoj kev rog rog tau nce 2 feem pua ​​​​rau txhua teev ntxiv nyob rau pem hauv ntej ntawm TV. Ntau tshaj puas tau, peb yog passive, sedentary soj ntsuam ntawm peb kab lis kev cai kev lom zem.

Thiab cov zej zog nyob hauv nroog tshiab feem ntau tau tsim los yam tsis muaj kev taug kev lossis hla kev, hais tias William Dietz, MD, Ph.D., tus thawj coj ntawm CDC's Division of Nutrition and Physical Activity. Txhawm rau ua haujlwm, cov neeg nyob hauv yuav tsum tau tsav tsheb es tsis txhob taug kev ob peb blocks. Dietz hais tias "Txoj kev tsim kho vaj tse hauv nroog txhawb nqa kev ua si - muaj cov kev taug kev, kev nres tsheb thiab cov chaw taug kev mus," Dietz hais. "Tab sis cov zej zog tshiab suburban cul-de-sac muaj cov khw muag khoom, yog li cov neeg tsav tsheb txhua qhov chaw, txawm tias ib lub hlis twg ntawm txhua qhov kev mus ncig tsawg dua ib mais."

Peb txhua tus nyob hauv no ua ke

Thaum tus nqi rog tau nce zuj zus thoob ntiaj teb-los ntawm 8 feem pua ​​mus rau 13 feem pua ​​hauv Australia thiab Brazil, piv txwv li-tsuas yog nyob hauv Asmeskas yog lawv nce siab. Tej zaum cov neeg nyob hauv lwm lub tebchaws tau nyob qis dua vim tias lawv cov nqi roj ntau dua lossis nws yog ib qho kev lig kev cai taug kev mus rau lub tsev noj mov txhua hnub rau cov ncuav tshiab. Lossis tej zaum cov sijhawm ua haujlwm luv dua thiab sijhawm so ntau dua tso cai rau lawv muaj sijhawm ntau dua. Xijpeem yog vim li cas, cov kws tshaj lij kwv yees lawv yuav phim peb qhov hnyav nce sai li sai tau thaum lawv caum cuag cov kev hloov pauv hloov kho tshiab.

Tom qab ntawd lawv yuav kawm, raws li peb muaj, tias tswj lub cev kom muaj kev noj qab haus huv tsis yog tsuas yog siv sijhawm ntau hauv chaw dhia ua si; nws yog hais txog kev ua haujlwm ntau hauv koj lub neej txhua hnub. Ua tib zoo saib ntawm koj txoj haujlwm. Puas yog koj tsis quav ntsej lub sijhawm kom txaus siab rau kev txav chaw? Koj puas tau tso tseg tus cwj pwm uas ua rau koj siv koj cov leeg? Yog tias muaj, coj lawv rov qab. Lawv yog tib txoj hauv kev los kho qhov tsis txaus calorie uas ua rau koj nce qhov hnyav. --C.R. Ua

Yog vim li cas peb overeat

Lub jumbo-izing ntawm cov neeg Amelikas tsis tuaj yeem raug liam rau qhov kev xav phem ntawm Dairy Queen franchisers lossis qos yaj ywm-chip manufacturers. "Tau ntau xyoo peb tau nug kev lag luam zaub mov kom muab cov khoom zoo, pheej yig, muaj zaub mov ntau," tus kws tshaj lij kev rog rog James O. Hill hais. "Tsis muaj leej twg pom tias qhov txiaj ntsig yuav txhawb kev noj ntau dhau-lossis tsis yog vim tias peb cov zaub mov tau dhau los ua 'rog rog,' tsawg tus neeg yuav tuaj yeem xaiv noj zaub mov zoo."

Ncaj ncees txaus. Tab sis txawm tias thaum peb npaj tau, txaus siab thiab muaj peev xwm noj tau zoo, nws nyuaj rau tawm tsam kev tsim khoom lag luam khoom lag luam. Ib txhia ntawm peb lub teb chaws lub siab tshiab tshaj plaws yog ib qho nyuaj ntawm kev ua hauj lwm xav txog txoj kev muag peb cov zaub mov uas ua rau peb rog.

Noj tawm: Lub neej hauv Whopper ntiaj teb

Feem ntau peb patronize cov khw noj mov, qhov ntau dua peb yuav ntim cov phaus, hais tias Tufts University cov kws tshawb fawb. "Ib qho laj thawj tseem ceeb uas tib neeg tau loj dua yog qhov kev lag luam ua lag luam tau loj dua," hais tias Melanie Polk, RD, tus thawj coj ntawm kev kawm khoom noj khoom haus ntawm American Institute for Cancer Research (AICR). Qhov nruab nrab Reuben qhaub cij ntawm cov khw noj mov nruab nrab hnyav 14 ooj thiab muaj 916 calories, thiab tus kws noj zaub mov "noj qab haus huv" cov zaub xam lav (5 khob nrog 1/2 khob hnav) muaj 930 calories, hais tias Lub Chaw rau Kev Tshawb Fawb Hauv Zej Zog. Nrog ib nrab ntawm tag nrho cov neeg laus noj ntawm lub tsev noj mov nyob rau ib hnub twg, nws tsis xav tias peb tab tom nce qhov hnyav.

Hmoov tsis zoo, feem coob ntawm Asmeskas tsis tau pom tias lawv noj ntau dua thaum lawv tawm mus. Hauv AICR daim ntawv tshuaj ntsuam, 62 feem pua ​​ntawm cov neeg teb xav tias ib feem ntawm cov khw noj mov zoo ib yam lossis me dua li lawv yog kaum xyoo dhau los. Qhov phem tshaj, ob peb ntawm peb paub tias qhov ib txwm loj npaum li cas. Txawm tias ntawm cov neeg paub, 86 feem pua ​​tsis tshua muaj lossis tsis ntsuas lawv cov zaub mov. Tom qab ntawd muaj 25 feem pua ​​ntawm peb uas lees paub tias qhov peb noj yog nyob ntawm seb peb tau txais kev pab ntau npaum li cas. Kom tau txais kev tuav ntawm koj feem, sim qhov no:

* Siv qee lub sij hawm ntsuas cov qauv kev noj qab haus huv hauv tsev kom koj muaj peev xwm zoo dua "qhov muag" qhov ntau thiab tsawg.

* Pom qhov koj xav noj ua ntej koj xaj.

* Nug kom lub hnab doggie thaum koj xaj, tom qab ntawd muab ib nrab ntawm koj cov zaub mov tso rau hauv lub hnab ua ntej noj tom.

Khoom noj txom ncauj: Peb twv koj kom noj ib qho xwb

Peb nibble txhua hnub ntawm cov qhob noom xim kasfes, lub zog tuav, khoom noj txom ncauj me me, cov ncuav qab zib me me, cov ncuav qab zib. Tias yog vim kab ntawm cov pluas noj thiab khoom noj txom ncauj tau plooj, hais tias Bernard Pacyniak, tus kws kho cov khoom noj txom ncauj thiab Cov Muag Khoom Muag Khoom Muag. "Peb caug feem pua ​​ntawm peb cov calories tam sim no los ntawm cov khoom noj txom ncauj," nws hais tias, "thiab muaj ntau yam ntxiv rau xaiv los ntawm-20-30 feem pua ​​ntau cov khoom noj qab ntsev ib leeg nyob hauv kaum xyoo dhau los."

Qhov no txhais tau tias muaj teeb meem vim tias ntau yam txiv hmab txiv ntoo thiab zaub yog peb cov phooj ywg, nws yog peb tus yeeb ncuab thaum nws los txog rau khoom noj txom ncauj. American Journal of Clinical Nutrition tau tshaj tawm tias cov neeg uas noj ntau yam khoom qab zib, pizza, nplej zom thiab qos yaj ywm zoo li yuav hnyav dua, thaum cov uas noj ntau cov zaub muaj peev xwm poob phaus. Nov yog ib kis thaum txwv kev xaiv yog qhov zoo dua. "Yog tias koj yuav peb lub thawv ntawm ib hom khoom qab zib, koj yuav zaum noj tsawg dua li yog tias koj yuav ib lub thawv txhua ntawm peb yam ncuav qab zib," hais Brian Wansink, Ph.D. ntawm University of Illinois.

Tsis yog koj tuaj yeem vam khom koj txoj kev qab los tswj kom muaj pes tsawg calories uas koj yuav haus. Wansink tau pom tias tib neeg noj 70 feem pua ​​ntau dua M & M's thaum lawv tau txais kev pab hauv lub tais loj dua, thiab tias kev noj mov los ntawm ib lub tub loj loj ntawm paj kws ua rau cov neeg ua yeeb yaj kiab noj 44 feem pua ​​ntau dua li lawv tau noj los ntawm qhov loj. Qee cov tswv yim los tawm tsam cov khoom noj txom ncauj:

* txwv koj xaiv cov khoom noj txom ncauj thiab yuav cov pob me tshaj plaws. Xaiv cov txiv hmab txiv ntoo thiab zaub tshiab lossis qhuav.

* Tsis txhob noj mov tawm ntawm lub hnab lossis thawv ntawv; es tsis txhob, muab tus nqi ntsuas rau hauv lub tais lossis ntawm phaj.

* Hais kom "me" qhov ntau thiab tsawg ntawm cov dej qab zib, paj kws thiab zoo li; lawv tsis tshua me me.

Khoom noj ceev: Penny txawj ntse, phaus ruam

Txhawm rau kom koj rov qab los, cov khw muag khoom noj ceev muaj kev sib tw, khoom plig thiab khoom muag dawb. Lawv kuj cog lus rau koj nrog tus nqi zog, nrog qhov kev lag luam hu ua "decoy pricing." Los ntawm kev sib txawv ntawm cov nqi ntawm cov khoom, xws li burgers, fries thiab dej qab zib, cov tuam txhab khoom noj ceev tau ntxias koj mus yuav cov zaub mov loj "supersize" lossis "tus nqi", txawm tias txhua yam koj xav tau yog ib yam khoom. Dab tsi zoo li kev sib tham tuaj yeem ua rau koj cov calorie ntau ntau los ntawm 40-50 feem pua.

Nrog rau cov khoom noj ceev heev yog ib feem ntawm lub neej txhua hnub, nws nyuaj rau tiv thaiv cov tuaj. Sonja Connor, MS, RD, tus kws tshawb fawb txog kev noj zaub mov ntawm Oregon Health Sciences University hauv Portland hais tias "Yuav tiv thaiv koj tus kheej los ntawm ib puag ncig uas muaj zaub mov ntau dhau, koj yuav tsum txiav txim siab xaiv kom txawv ntawm kab lis kev cai," hais tias Sonja Connor, MS, RD. Ua raws cov zaub mov nrawm nrog cov lus qhia tiv thaiv tus kheej hauv siab:

* Xav a la carte: Tsis txhob xav tias tus nqi noj mov yog kev txuag nyiaj.

* Nqa cov txiv hmab txiv ntoo lossis cov hauv paus zaub los hloov cov kib los yog co uas koj tsis xav tau tiag tiag.

* Thaum twg ua tau, npaj noj mov zaum hauv tsev noj mov uas muaj kev xaiv noj qab haus huv ntau dua li tshaib plab thiab maj nrawm uas koj xaiv cov zaub mov nrawm.

Tswj kev noj zaub mov

Tsis muaj teeb meem ntau npaum li cas kev lag luam khoom noj khoom haus tau ntim nws cov khoom lag luam, tswj lub cev hnyav yog nyob ntawm koj. Nov yog qee qhov kev qhia los ntawm cov kws tshaj lij.

* Paub koj tus kheej: Cov tib neeg nrog kev tswj tus kheej nruab nrab noj ntau dua thaum lawv muaj zaub mov ntau ntawm tes, hais tias tus kws tshaj lij kev lag luam khoom noj khoom haus Wansink. Cov neeg uas muaj kev tswj hwm tus kheej noj tsawg dua thaum lawv tau txais zaub mov loj ntawm tes; "qhib cov dej nyab" tsis tshwm sim nrog lawv. Txheeb xyuas seb koj yog hom twg, tom qab ntawd khaws koj cov larder raws li.

* Ceev faj: Thaum twg los peb "tawm" peb noj ntau dua. Wansink hais tias, "Peb kuj tau txais kev qhuas ntau dua los ntawm cov lus qhia hauv qab ntawd," Wansink hais. Qee qhov cues tau muab tso rau hauv kev lag luam khoom noj (xim liab txhawb kev qab los noj mov, piv txwv li; txiv kab ntxwv connotes affordability). Lwm tus yog qhov yuam kev, xws li ntau npaum li cas tus txiv neej zaum ntawm koj ib sab ntawm lub khw muag khoom kas fes zoo li tau txaus siab rau nws cov kua ncuav qab zib. Ua tib zoo mloog. Cia siab tias cov lus qhia sab nrauv no yuav tsum noj, thiab tsom mus rau kev sib chwv nrog koj cov kev tshaib kev nqhis sab hauv thiab cov cim satiety.

* Tau tiag: Dhau li ntawm kev lag luam khoom noj raws li kev yuav khoom zoo, cov neeg tshaj tawm kuj muag cov duab zoo, cog lus tias yuav ua rau muaj kev lom zem, zoo siab, muaj kev xav. Tab sis tsis muaj teeb meem li cas lawv ntim nws, lawv muag calories. Thiab cov neeg Amelikas poob rau nws, yuav cov khoom noj hu ua Whopper thiab Grand Slam thaum kwv yees cov calories uas lawv noj txhua hnub los ntawm ntau npaum li 25 feem pua. Tsis txhob siv txoj kev xav. Qhov hamburger hu ua Monster Burger vim li cas. --M.E.S.

12 txoj hauv kev kom txav tau ntau ntxiv txhua hnub

1. Taug kev kom tsawg kawg ib txoj haujlwm hauv ib lub lis piam, qhia Barbara Moore, Ph.D., tus thawj tswj hwm ntawm ShapeUp America! Yog tias koj taug kev tsis tau tag nrho, nres ob peb lub blocks deb.

2. Teem lub tswb thiab sawv ib teev ib zaug thaum ua haujlwm taug kev ncig tsib feeb. Ncab lossis ua cov plaub hau biceps (siv cov fwj dej yog tias koj tsis muaj lwm yam ntxiv). Txog thaum kawg ntawm yim teev ua haujlwm, koj yuav tau txais 40 feeb ntxiv ntawm kev ua haujlwm.

3. Taug kev mus rau ib tus neeg ua haujlwm hauv chaw ua haujlwm tham es tsis txhob xa e-mail. Stanford University tus kws tshaj lij kev tawm dag zog William Haskell, MD, tau xam tias siv e-mail li tsib feeb hauv ib hnub ua haujlwm yuav ntxiv ib phaus ib xyoos (lossis 10 phaus nruab nrab ntawm hnub nyoog 20 thiab 30).

4. Tso tseg siv ib lub tshuab tsis siv neeg, zoo li lub tshuab qhib hluav taws xob. Lossis sim "poob" koj cov chaw taws teeb tswj.

5. Nqa tus ntaiv tsawg kawg ib zaug ib hnub.

6. Thaum twg ua tau, muaj "kev sib tham taug kev," saib xyuas kev lag luam nrog cov neeg ua haujlwm thaum taug kev ncig qhov thaiv.

7. Yog tias koj nyob nraum Velcro -ed rau lub rooj zaum thaum "Dawson's Creek" lossis "West Wing," sawv thaum lub lag luam thiab ua qee tus nqa ceg, tsoo, ncab - lossis yooj yim taug kev ncig lub tsev.

8. Tsis txhob tsav tsheb. Tawm ntawm lub tsheb thiab taug kev sab hauv kom tau zaub mov.

9. Ua lub xov tooj ntawm tes ua haujlwm: Tsis txhob plopping nrog lub cordless, nrawm ib ncig ntawm chav, ncab lossis ua lub cev sib tw.

10. Ua daim ntawv hla tus me nyuam ntawm txhua yam.

11. Ua peb lub cev ua haujlwm ib hnub. Suv, plua plav, ntxuav qhov rais.

12. Tsiv mus raws li koj tos. Taug kev nce thiab nqis escalators; ua calf nce thaum nyob hauv elevators, nyob rau hauv kab los yog tos kom lub teeb hloov. --C.R. Ua

Ntsuam xyuas rau